Food GuidesNuts & Seeds

Seeds Guide

Seeds are a rich source of healthy fats. Some of these seeds provide an appropriate amount of omega-3 fatty acids. Some are an abundant amount of calcium. The seeds have similar health benefits like nuts.

Key Recommendation

  1. Variety: Include a variety of seeds in your diet. Choose at least 2 types of different seeds every day – one from each group of seeds.
  2. Soak: Soak all types of seeds 6-8 hours before eating. You can also soak seeds overnight.

Seeds Categories

Based on the necessity of eating, we divide seeds into the following categories.

Essential Seeds (Group 1)

  1. Flaxseeds.
  2. Chia Seeds.
  3. Hemp seeds.
  4. Pumpkin seeds.

You should include one type of seeds from the above list in your daily diet. These are the healthiest seeds rich in omega-3 fatty acids.

Recommended Seeds (Group 2)

  1. Cucumber seeds.
  2. Lotus seeds.
  3. Poppy seeds.
  4. Rockmelon (cantaloupe) seeds.
  5. Sesame seeds.
  6. Sunflower seeds.
  7. Watermelon seeds.

You should choose any 1-2 types of seeds from this list daily.

In this group, sesame seeds and poppy seeds are more important. Both types of seeds are an abundant source of highly bioavailable calcium. Sesame seeds also strengthen the bones, joints, and nerves.

Recommended Ratio

Nuts GroupsRecommended Ratio
Group 175%
Group 225%

Recommended Seeds Servings

Seeds are an important part of the whole food plant-based diet. In combination with legumes and nuts, seeds should contribute 25% of your diet, according to plate principle.

Standard Serving Size for Nuts

Soaked Seeds (ground)1 tablespoon
Seed Butter (homemade)1 tablespoon

Recommended Daily Amount

Age GroupRecommended Daily Amount
1-3¼ tablespoon
4-8½ tablespoon
9-11¾ tablespoon
12-701 tablespoon
70+¾ tablespoon
Pregnant1 tablespoon
Lactating1 tablespoon

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Dr. Jagdev Singh

Dr. Jagdev Singh (B.A.M.S., M. Sc. in Medicinal Plants) is an Ayurvedic Practitioner and Herbalist. He has successfully treated thousands of patients with Ayurveda (including Herbal Ayurvedic Medicine and Ayurvedic Diet). Ayur Times is an initiative of his efforts to bring quality information on Indian Medicine with the highest level of relevancy and scientific evidence.

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